Friday, 10 January 2014

Gratitude Meditation

Gratitude is an emotion
of connectedness, which reminds us we are part of a larger universe with all
living things.

The
habit of gratitude can greatly help with feelings of inner peace, increase
mindfulness, and attract more good into our lives.

Gratitude connects us
to the present moment.

Gratitude uplifts our
spirits and feeds our hearts.

Gratitude opens the
heart and activates positive emotion centers in the brain. Regular practice of gratitude can change the
way our brain neurons fire into more positive automatic patterns.

Gratitude habits and rituals of giving thanks have
been passed down through cultures all over the world.

Gratitude can help during times of stress or panic-
thinking of all the hard times you have already overcome and all the good you
already have in your life can be reassuring.

How
to develop an attitude of gratitude

*Start a daily
Gratitude Journal of things you are thankful for. This could be items,
experiences, life changes, emotions, people, anything you wish.

At the start of every
day think about 3 things that you are thankful for, this encourages a positive
start to the day and invites in the good things you are grateful for.

At the end of every day
write down 3 things you are thankful for receiving/happening that day.

*Gratitude
Affirmations: Keep a box of gratitude affirmations and pull one every day.

*Gratitude Mindfulness:
Be aware throughout the day of all the things you are thankful for, especially
the things you might take for granted. Even your bills- be thankful that you
have been entrusted to receive bills.

Gratitude Meditation Script

Here is the script I used for the Gratitude Meditation Session on 4th December.

**Think about something in your life
you are very grateful for, think about where you can feel that in your body**

I will be bringing your awareness to things in your life that
you are thankful for.

Just give gratitude the chance to come up naturally. And when
it comes up just let yourself sink into the feeling, surrender to it. Notice
how it feels in your body, how your energy feels. And if it doesn’t come up
that’s ok, you don’t need to try to make yourself feel it. Just surrender to
your heart not your head.

So lets flash through all aspects of
your life that you might be grateful for.

Firstly bring your awareness to your breath, as you inhale
and as you exhale and the fact that each of these breaths gives you life.

Then, be aware of your heart beating, pulsing, filling with
love and compassion and peace, and flowing that back out.

Bring your awareness to your eyes, that let you see colour,
faces, smiles, nature, the sunrise, the sunset, the rainbow, the moon and the
stars, yourself in the mirror.

Bring your awareness to your ears, that beam in sound, music,
laughter, the voices of those you love, the silence, the beautiful sounds of
life.

Bring your awareness to your nose, that smells the ocean
breeze, the aroma of sweet perfume, the flowers, the trees, newly cut grass,
the wafting smells that come from the kitchen, cupcakes in the oven.

Bring your awareness to your lips and mouth, that tastes and
savours and nourishes, kisses and speaks, that whispers, and sings.

Bring your awareness to your hands that hold and touch, and
caress, and open and close, and applaud, and squeeze, the arms and shoulders
that carry and hug and lift and stretch.

What about your tears, your sorrows, in the strength that you
seem to be able to muster, to make it through each day.

Bring your awareness to your abundance, your expansion, your
evolution, your perspective shifts, the affluence and flow and empathy and love
and light, and your ability to see growth, and potential in every moment.

Now just breathe and feel more grace, and ease.

And now experience the warmth, love and compassion that
gratitude brings into your heart.

Drift your awareness to nurturing relationships in your life,
the new ones and the older ones.

Material things that came to you unexpectedly, things that
flow to you with great effort and commitment, hard work.

Think of love in your life, and your connection to those
things that are sweet, and loving and honourable, and just feel right.

When we no longer take life for granted, we become grateful
for everything that we have.